7/11

Press
5-5-5 (add 2.5-5lbs from last week)

21-18-15-12-9
KB Swings (70/53)
Air Squat
Push-press (75/55)

Press
90-90-90

9ish minutes I think….

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“The Chief”

“The Chief”
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute between rounds for a total of 5 Rounds.

Total: 16+10 RX

 

Favorite wod ever.  It was more my favorite last time I did it, since I did better that time…but it was hot as balls today with no music…so I’m ok with this.

“Nasty Girls”

Snatch Balance
2-2-2-2-2-2

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Didn’t really do snatch balance since I’m basically incapable of it.

Metcon:
Subbed 7 Pullups for MUs (grrrr)
10:20

2/16 @ 630

Hang Squat Snatch
1-1-1-1-1-1-1

4 Rounds
30 Squats
20 Push-ups
10 Toes to Bar

HSS
55-65-75-85-85-90(power, not squat) 😦

Time: 9:15 RX

“The Chief”

“The Chief”
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute between rounds for a total of 5 Rounds.

18+3 RX

“Murph” – Last WOD at 1039

“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Time: 52:47RX

This was pretty awful. Super glad I was able to finish. That last mile run really sucked wind and I nearly decided to stop after 1/2 mile…. Glad I didn’t puss out.

This was the last wod at 1039 (current location of Potomac CrosaFit). Such a sad day. Damn you, big highrise, damn you. Looking forward to the new space….

1/19 @ 12pm

Snatch
2-2-2-2

Snatch Pulls
1-1-1-1-1

5 Minute Unbroken Cindy
5 Pull-ups
10 Push-ups
15 Squats
Post loads and rounds to comments.
Do not slow down to make sure everything is unbroken, choose a scale that will allow you to go unbroken. No bands, do jumping pull-ups. You should be sprinting from station to station.

Snatch 65-75-75-75

Snatch Pulls 105 across the board

Metcon: 4+6RX